Hey There, How’s It Going?
So, today we’re going to tackle a topic that’s, honestly, a big deal for a lot of us – mental health. And more specifically, I’m going to share with you some strategies and tools I’ve found helpful in managing mental health challenges. Kind of like sharing my toolbox with you, I guess.
Living With Mental Health Issues
Just to give you an idea, 1 in 5 adults in America experience mental health issues in a given year. That’s about 46.6 million people— almost the population of Spain![1]
I remember when I first battled anxiety. It felt like I was constantly under a storm cloud with no way out. I felt alone, despite being surrounded by people who cared about me. It was a tough time, but it taught me a lot, including the importance of good coping strategies.
Coping Strategies That Work
Before we dive in, it’s important to note that while the following strategies helped me personally, it’s always best to seek professional help if you’re having a tough time. Mental health is as important and real as physical health and deserves the same attention and care.
1. Breathing Exercises and Meditation
It might sound cliché, but learning breathing exercises and practicing mindfulness meditation can be a real game changer. Researchers found that just eight weeks of mindfulness meditation can lead to structural changes in the part of the brain associated with learning and memory processes, emotion regulation, self-referential processing, and perspective-taking.[2]
2. Regular Exercise
Exercise is great for boosting our mood and lowering anxiety. One study published by Psychosomatic Medicine relates exercise with lower clinical depression rates.[3] For me, it was Zumba classes. I loved the energy, the music, the whole atmosphere. It was one hour where my worries couldn’t touch me. More importantly, it reminded me of the joy of living in the moment.
3. Journaling
Keeping a journal helped me vent out my feelings with no filters and no judgements. Sometimes, writing about your day, about your fears and achievements can give you a new perspective. It worked wonders for me, and research has backed this up too.[4]
A Word to the Wise
Remember, there’s no one-size-fits-all strategy. Some days, even the best coping strategies might feel like they’re failing, and that’s okay. The key is to keep trying, to remember you’re not alone, and to reach out when things get too tough. Seeking professional help is a sign of strength, not weakness. Here’s to a healthier, happier you!
- [1] Mental Health by the Numbers. (n.d.). National Alliance on Mental Illness (NAMI). Retrieved September 20, 2021, from https://www.nami.org/mhstats
- [2] Hölzel, B. K., et al., (2011). Mindfulness practice leads to increases in regional brain matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43.
- [3] Rethorst, C. D., Wipfli, B. M., & Landers, D. M. (2009). The antidepressive effects of exercise: a meta-analysis of randomized trials. Sports Medicine, 39(6), 491–511.
- [4] Pennebaker, J. W. (1997). Writing about emotional experiences as a therapeutic process. Psychological Science, 8(3), 162–166.